Proper nutritional menu for a week to lose weight

There are dozens, if not hundreds of diets that promise rapid weight loss. Most of them don't work, or don't work right, or don't work for you, or are really harmful. That's why nutritionists recommend undergoing a full examination and getting advice before choosing your own diet. However, there is a diet option that will work for almost everyone (of course, with some tweaking). It's good nutrition.

What is good nutrition

First of all, it is a diet that does not require drastic measures. Surely you have heard of such systems where it is recommended to sit alone on water for a whole week, or to eat exclusively buckwheat, or to completely eliminate carbohydrates from the diet? Such a "one-sided" approach not only does not help in the long term, but also harms health. That is why an appropriate nutrition system has been developed, which allows you to saturate the body with all the necessary substances and at the same time helps to get rid of extra pounds. True, it is not fashionable to talk about proper nutrition as just a rational approach to food. Therefore, more and more often it is called diet food or PP diet for weight loss.

Important to remember: Excess weight increases the risk of cardiovascular disease, diabetes, increases cholesterol levels and blood pressure.

How does it help you lose weight

The modern pace of life dictates its own rules. Fast food is simple and convenient, homemade food is replaced by semi-finished products, and industrial sweets promise a quick snack. Fortunately, good nutrition is now in fashion, which dictates a return to the established diet in a person literally at the genetic level. Yes, all diets and restrictions (including vegetarianism) are malnutrition. The human body needs a certain amount of BJU and different types of food, including animal protein. You need to reduce not the amount of food, but the level of its calorie content. There is another option: leave the calories alone, but increase the level of physical activity. For example, start walking regularly at least 3 kilometers a day, do exercises, stop using elevators. Of course, all unhealthy foods in the diet should be replaced with healthy alternatives.

The benefits of proper nutrition for the body

Refusal from a harmful diet allows you not only to get rid of bad habits, but also to strengthen your own health. Of course, this will not get rid of chronic diseases, but it will help reduce the frequency of relapses and make the course smoother. For example, patients with cholecystitis notice significant improvements in their own condition after adjusting their diet with a nutritionist. Moreover, it is not at all necessary to follow diet No. 5 throughout your life: you need to exclude dishes that cause relapses from the diet and adhere to dietary nutrition according to the PP system.

How to replace junk food

For those who do not suffer from gastrointestinal diseases, meals can be included in the diet that will replace junk food. The fact is that our body, not receiving any necessary substances, begins to send signals to the brain about their need. As a result, there is a desire to eat junk food, which, according to our body, will quickly saturate its need for vitamins and microelements. Certainly, this will not happen, because fast foods contain mainly sugar and flavorings that give a lot of glucose to the brain. The result is a deception of the body, and the deficiency of substances does not disappear anywhere. Look at this table to understand where it comes from.

We want	want the body	Useful alternative
fatty meals, sugary soft drinks	Calcium, glucose	Dairy, legumes, sesame, nuts, dried fruits, Honey
Sweet buns	Nitrogen	legumes, Beans
Milk chocolate	Magnesium	Baked potato, sea fish
Candy	Chromium, slow carbohydrates	Fruit, Honey, cereal cereals
salty food	sodium chloride, calcium	algae, fresh cucumbers, apples

Replacing the harmful with the useful helps to saturate the body with the substances it needs without any harm.

How it works

Most diets are based on the principles of healthy eating, but some come into direct confrontation with its foundations. The main thing you need to know about PP and dietary nutrition is that it is selected individually, depending on the characteristics of the body. Good nutrition for a perfectly healthy person, for a pregnant/breastfeeding woman or for a diabetic will be different. And it doesn't matter. What other principles should be observed when monitoring the PP?

1. Restriction of salt intake.It is not excluded from the diet, but they begin to add 1. 5-2 times less. By the way, the taste of dishes from it, by the way, does not deteriorate, but, on the contrary, becomes more pronounced, because as a result of long-term use of "underserved" foodssalty", the taste buds are cleansed.

2. Compliance with the drinking regime.It is recommended to drink at least 200 ml of pure lukewarm water in the morning on an empty stomach and before going to bed.

3. Exclusion of over-fried foods.Stewing, steaming, boiling, baking - in a word, anything but frying in an excessive amount of oil.

4. Exclusion from the diet of foods that do not have the correct BJU balance.These are semi-finished products, fast food, industrial chocolate and factory sausages, canned food, carbonated drinks.

5. Decrease in the consumption of fast carbohydrates.They must be replaced by slower ones. The diet should include cereals, whole grain bread, durum wheat pasta, vegetables.

It is worth adding more seasonal fruits and vegetables to the diet, polyunsaturated fats, which are found in large quantities in seafood, avocados, seeds and nuts. The volume of animal protein is calculated from the formula "1 g of protein per 1 kg of weight". In the first half of the day, carbohydrate meals should prevail in the diet, and protein meals in the second. It is necessary to eat 4-5 times a day, the maximum interval between meals should not exceed 4 hours. Before going to bed, you can eat no later than 3 hours. It is recommended to eat at the same time. Eating too hot dishes should not be, they should be at a comfortable temperature. Chew slowly and carefully: Digestion begins in the mouth, when saliva coats the pieces of food, which then allows the stomach to digest them more easily.

We compose the menu

The proper nutrition system does not imply a strict menu. It is a diet that only requires the right food and adherence to the diet. Each person should independently develop a suitable diet for themselves for a week. It will look approximately like this.

meal/day	Breakfast	Having dinner	Having dinner	To taste
Monday	Cheese sandwich / Cottage cheese casserole / Scrambled eggs, a glass of black tea or coffee	Stewed or baked meat with steamed vegetables; a cup of green tea or freshly squeezed juice	Braised beans or cauliflower, piece of chicken breast tea or glass of milk	a glass of kefir, apple or other seasonal fruit
Tuesday	Fresh vegetable salad / mushroom omelet / scrambled eggs, a glass of black tea or coffee	Pureed vegetable soup with cheese or mushrooms, piece of boiled meat Cup of tea	Boiled or stewed fish with rice or buckwheat, a glass of juice	seasonal fruits
Wednesday	Omelet with herbs or scrambled eggs / baked vegetables, a glass of black tea or coffee	Steamed cutlets or boiled chicken breast with simmered or baked vegetables, glass of fresh juice	Cottage cheese with herbs or baked vegetables, a glass of juice	Dairy products
Thursday	fresh vegetable salad, a cheese sandwich, a glass of black tea or coffee	pasta or rice fish or boiled meat, a glass of tea or juice	Escalopes or steamed fish, vegetable salad or baked broccoli, a glass of milk	seasonal fruits
Friday	Porridge or cereal casserole, a glass of black tea or coffee	Velouté of vegetables: pumpkin, cheese, mushroom; a glass of tea	Steamed vegetables with chicken or turkey, juice	Riazhenka, kefir
Saturday	Baked potatoes with meat or other vegetables, juice	Baked fish with boiled rice, a salad of fresh vegetables	Casserole of curd with berries, Fresh juice	seasonal fruits
Sunday	Green salad, toast, fruit drink	steamed veal, baked or stewed vegetables, juice or tea	Steamed green bean omelet unsweetened fruit	protein cocktail

The diet can and should be tailored to your own goals and abilities. For example, someone may need to avoid certain foods entirely due to allergies. Diabetics should reduce the amount of carbohydrates consumed, and pregnant women should add more animal protein. Healthy eating knows no time limits. It can be applied throughout life: after all, such a dietary principle is inherent in us by nature itself. So, if you have chosen PP as a diet for weight loss, you should not return to the usual menu after achieving the desired result. Firstly, such a breakdown will easily return all lost kilograms, and secondly, the body will react extremely negatively to this.

healthy snacks

If the body stubbornly needs tasty and fast food, then instead of fast food, you can resort to healthy snacks. For example, some companies make protein bars that are very filling, but contain 10 grams of protein and only 140 calories per serving. Ideal for those who are worried about their own figure: you can take a snack with you and use it as a snack. The body will receive the necessary dose of protein and will no longer need a lot of fatty junk food. In addition, these bars do not contain preservatives or artificial flavor enhancers, so they are ideal for those who prefer environmentally friendly and safe products.